I’ve shared how I am carefully managing my pregnancy weight gain which has lead many to ask “what do you eat?” So here it is – I have very specific foods I try to eat every day to meet all my nutritional needs.
Every day I have a smoothie. I usually use this smoothie to take all my supplements and frequently drink half of it at one time and the other half later. This is a convenient and consistent way to make sure I’m packing a lot of nutrition into one simple meal and taking my vitamins regularly :).
- 2 bananas
- 1 cup of frozen berries
- 3 Tbsp hemp seeds
- 2 Tbsp peanut butter
- 1 packed cup of kale (approximately 1.5oz)
- 1 scoop of “Garden of Life Perfect Food” powder
The macronutrients this provides me with are….
- 672 calories
- 22g protein
- 28g fat
- 92g carbohydrates and 21g of fiber
But the micronutrients is where this smoothie shines 🙂
The rest of the day isn’t quite as set, but I try to include all of the following things in my daily meals.
- 1 medium potato (primarily for potassium, but notably contains 4g of protein and 2g of iron, along with varying amounts of minerals & b-vitamins)
- 1 cup of legumes (with a focus on white beans, lentils, and chickpeas). When prepared properly they are an excellent source of various minerals, protein, and fiber along with a heaping helping of b-vitamins (particularly folate!)
- 3oz of salad greens – green leafy veggies are a great source of minerals, including calcium & iron, along with vitamin A, vitamin K1, and folate. I avoid eating too much spinach due to the very high oxalate content.
- 2 eggs – an obvious source of protein, b vitamins (b-12 in particular) and vitamin E in addition to vitamin K2 if the eggs come from pasture raised chickens.
- 3oz of meat – with a focus on naturally raised sources. I lean more towards eating pork products as they are high in selenium, zinc, and various b-vitamins.
- 1 oz of almonds (preferably soaked and dried to help improve bioavailability of nutrients)
- 1 oz (or two squares) of 80% or darker chocolate. A delicious way to get 2g of protein, 2mg of iron, and various amounts of other minerals.
Including my morning smoothie, below you can see the nutritional breakdown of eating all of those things in a day…
A couple of notes: All the daily value percentages are adjusted for pregnancy needs ;-). Also, most of the vitamin A I get in a day is the alpha and beta carotene kind and perfectly safe in large amounts. This also does not include other “incidental” foods such as coconut milk in my coffee, other foods that are contained in lunch and dinner, as well as any oil used for cooking. So all said and done, my calorie count ends up closer to 2200-2300 calories a day.
As you can see there are a few “gaps” and here is how I address them.
B-Vitamins: I take a half dose of Garden of Life’s Raw B-Complex.
Vitamin D – I take 2 cod liver oil capsules (which contain a total of 500 IUs vitamin D & 5000 IUs preformed vitamin A). I also take additional vitamin D drops during the winter as I’m not getting nearly as much sun now.
Calcium – my Nutritive herbal tea contains a large amount of calcium along with other minerals, but since it’s not as measurable I take 2 capsules of calcium / magnesium daily just to be sure. With my pregnancies so close together I need to be very mindful of my mineral intake – particularly with calcium and magnesium.
Iron – that one is close enough 😉 that I’m sure my other food plus my nutritive tea intake covers it. I also get my blood tested for iron levels to be sure I’m doing well there.
Potassium & Zinc – that one is close enough as well. See my above comments about iron.
Selenium – I take a capsule of selenium and sprinkle about 1/4 of it into my smoothie on most days.
Ok so that covers the basics, but how about “HOW TO FIT IN ALL THAT FOOD??” lol. Some days it feels like so. much. food, but it’s worth it! First of all I spread it out throughout the day so I’m more or less eating a little bit every 2-3 hours. To get my salad in, if we’re not having salad for dinner I just throw whatever we’re having for lunch or dinner on top of greens.
Lunch is either leftovers or a big pot of soup with potatoes, legumes, onions, carrots, celery, chopped kale, and meat of some kind (we buy meat in bulk from Polyface Farm).
Dinner – we follow a really regular meal schedule which makes life a lot easier (budget and planning wise). But this post is long enough so I’ll share that next time. 🙂
DISCLAIMER – This post was written with all my minions running around me asking to be fed and watch movies and to be fed again. If it’s sounds discombobulated or has excessive typos, you may blame them. No time to edit or add lovely photos today! 🙂